Mitch Mallary's RunBlog

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  • Nice and easy morning run [2.25 mi @ 8:53 min/mi]
    on 2/10/2011
  • nice early morning run. preparing for regionals which is this saturday [4.75 mi @ 7:22 min/mi]
    on 1/31/2011
  • at ptown rec center before fca [4.75 mi @ 8:25 min/mi]
    on 1/30/2011
  • Saturday run [5.75 mi @ 7:49 min/mi]
    on 1/29/2011
  • make weight [2 mi @ 9:00 min/mi]
    on 1/27/2011
  • cutting weight day of the meet [6.75 mi @ 8:53 min/mi]
    on 1/26/2011
  • make weight [5 mi @ 8:00 min/mi]
    on 1/25/2011
  • Hard hallway sprints [4.75 mi @ 7:22 min/mi]
    on 1/24/2011
  • medium [5 mi @ 8:00 min/mi]
    on 1/23/2011
  • nice and easy make weight [2.25 mi @ 8:53 min/mi]
    on 1/20/2011
  • make weight [2 mi @ 7:00 min/mi]
    on 1/19/2011
  • medium make weight [2 mi @ 8:00 min/mi]
    on 1/18/2011
  • make weight [2 mi @ 9:00 min/mi]
    on 1/17/2011
  • medium [5 mi @ 8:00 min/mi]
    on 1/17/2011
  • hard run [4 mi @ 7:30 min/mi]
    on 1/16/2011
  • Very hard on the treadmill. Redemption! [5.25 mi @ 7:37 min/mi]
    on 1/15/2011
  • At short practice before JV tourney [2.25 mi @ 8:53 min/mi]
    on 1/14/2011
  • At short practice. everyone is sick [2 mi @ 8:30 min/mi]
    on 1/13/2011
  • hard on treadmill in weight room. no practice [5.75 mi @ 8:10 min/mi]
    on 1/12/2011
  • at home on treadmill at night [3.75 mi @ 8:00 min/mi]
    on 1/9/2011
  • treadmill at home at night [3.5 mi @ 8:34 min/mi]
    on 1/8/2011
  • Day before meet. Make weight [1.75 mi @ 8:34 min/mi]
    on 1/6/2011
  • On treadmill inside morning run [3.75 mi @ 8:00 min/mi]
    on 1/4/2011
  • At practice. Lots of sprints and jogging [2 mi @ 7:30 min/mi]
    on 1/4/2011
  • .5 inside .5 wu 2.5 outside in 20:00 .5 cd in 3:51 [4 mi @ 8:10 min/mi]
    on 1/3/2011
  • .5 inside .5 wu 4.5 in 37:14 .5 cd inside [6 mi @ 8:23 min/mi]
    Outside! So cold on 1/2/2011
  • Last run of the year! On the treadmill. Hit 100 miles for the month! [3.75 mi @ 8:00 min/mi]
    on 12/31/2010
  • .5 wu 3.5 in 27:57 nice and chilly. the garmin comes in handy [4 mi @ 8:06 min/mi]
    on 12/30/2010
  • At practice [1.25 mi @ 9:35 min/mi]
    on 12/30/2010
  • OUTSIDE! .5 wu nice and easy, 2.5 with the GARMIN in 20:41.17 Nice run! [3 mi @ 8:28 min/mi]
    Outside Run! on 12/29/2010
  • Amazingly tough practice ending with this intense run. [3.5 mi @ 7:11 min/mi]
    on 12/29/2010
  • All at practice [1.25 mi @ 9:35 min/mi]
    on 12/28/2010
  • Nice run after a great fattening christmas [5.5 mi @ 8:15 min/mi]
    on 12/27/2010
  • Recovery day on treadmill in weight room. not as much lifting as yesterday. [4.75 mi @ 8:25 min/mi]
    on 12/22/2010
  • 45 hard min of inclines w/ sweatshirt on after lifting. [5.5 mi @ 8:10 min/mi]
    on 12/21/2010
  • 30 min wu on treadmill before lifting [4 mi @ 7:30 min/mi]
    on 12/21/2010
  • Nice hard run [6 mi @ 7:30 min/mi]
    on 12/20/2010
  • Nice run on the treadmill. Planned on going 45 but didn't look at the time until I was past 50, so I finished up the hour. Much needed run after yesterday's wrestling. [7.25 mi @ 8:16 min/mi]
    on 12/19/2010
  • At meet. [2 mi @ 9:30 min/mi]
    on 12/17/2010
  • No Comment. [3 mi @ 8:20 min/mi]
    on 12/15/2010
  • At meet [1 mi @ 10:00 min/mi]
    on 12/14/2010
  • 2 min wu 20 min run [2.5 mi @ 8:48 min/mi]
    on 12/13/2010
  • 10 wu 40 min run [6.5 mi @ 7:41 min/mi]
    on 12/12/2010
  • 5 min jog 15 min run [2.25 mi @ 8:53 min/mi]
    on 12/10/2010
  • match against riverdale and polo. pin and a forfeit. 6-0. team 4-2. 25 min jog in hallways after my match. 5 min other jogging. [3.5 mi @ 8:34 min/mi]
    on 12/9/2010
  • 5 min jog 20 min of running [3.25 mi @ 7:41 min/mi]
    Practice on 12/7/2010
  • 30 min in the morning. [3.75 mi @ 8:00 min/mi]
    on 12/7/2010
  • 5 min jog 6 min hard on stairs 2 min on stairs 6 min hard on stairs 2 min cd. probably ran more [2.75 mi @ 7:38 min/mi]
    @ Practice on 12/6/2010
  • 10 min wu 30 min run (20 at 8 pace 10 at 7:30 pace [5 mi @ 8:00 min/mi]
    on 12/5/2010
  • 10 min wu 60 min run on treadmill 25 min with 1 lb hand weights [8.75 mi @ 8:00 min/mi]
    on 12/4/2010
  • morning run [2.5 mi @ 8:00 min/mi]
    on 12/3/2010
  • 1 mile at the meet after a forfeit and a pin at 119 against morrison and princeton. team wins both. [1 mi @ 9:00 min/mi]
    on 12/2/2010
  • 5 min jog 16 min jog [3 mi @ 7:40 min/mi]
    on 12/1/2010
  • 30 min progression run started faster than 8 7:35 avg? [4 mi @ 7:34 min/mi]
    on 11/30/2010
  • 5 min jog 2 min wu 12 min sprints in gym 2 min cd [3 mi @ 7:00 min/mi]
    on 11/30/2010
  • 5 min jog 12 min all out on stairs. it sucked but felt soo good. [2.25 mi @ 7:33 min/mi]
    @ practice on 11/29/2010
  • 30 min progression run on treadmill. Felt good, even though it was 11:30 at night. [4 mi @ 7:34 min/mi]
    on 11/28/2010
  • 10 wu 25 at 8 pace 5 at 6:40 pace [5 mi @ 8:00 min/mi]
    on 11/27/2010
  • 1 mile of jogging 8 sec 20 sec 33 sec 45 sec 44 sec 32 sec 18 sec 8 sec .5 cd [2.25 mi @ 7:45 min/mi]
    on 11/26/2010
  • 10 min wu 30 min w/ 1 lb hand weights 10 min w/o. got faster throughout whole run. [6.5 mi @ 7:41 min/mi]
    on 11/25/2010
  • 10 min wu 28 min w/ 1 lb hand weights 7 min without [5.75 mi @ 7:49 min/mi]
    on 11/24/2010
  • .75 wu 800 of hill sprints .5 jog 1.5 jog .5 cd 20 min of stairs in ptown high school [6.25 mi @ 7:50 min/mi]
    @ practice on 11/23/2010
  • 10 min @ 9 pace 15 min @ 8:10 pace 5 min @ 6:45 pace [3.75 mi @ 8:00 min/mi]
    on 11/23/2010
  • 2 min wu 2 min sprints 10 min sprints plus 8 on stairs 5 min jog [3.5 mi @ 7:42 min/mi]
    @ practice on 11/22/2010
  • 1 wu 4 in 30:01. nice progression run. not too chilly. [5 mi @ 7:48 min/mi]
    on 11/21/2010
  • 10 min jog in room 10 min hard on stairs. 5 min easy on stairs [3.5 mi @ 7:08 min/mi]
    on 11/19/2010
  • 2 min wu 16x200 sprints in 32 .25 cd [2.5 mi @ 5:24 min/mi]
    on 11/17/2010
  • 12 min jog after BF test [1.25 mi @ 9:35 min/mi]
    on 11/16/2010
  • 30 min straight last 5 hard all out last 2 [3.75 mi @ 8:00 min/mi]
    on 11/16/2010
  • 10 min wu 30 min fairly hard [4.75 mi @ 8:25 min/mi]
    on 11/15/2010
  • 10 min wu 45 min *30 min w/ 1 lb weights in my hands then none last 15* picked it up last 5 min and all out last 1:30. Nice make-weight run. Body fat test tuesday... 4 lbs to go. [6.5 mi @ 8:27 min/mi]
    on 11/14/2010
  • 5 min hard on the stairs 15 min trash cans 5 min jog [3.5 mi @ 7:42 min/mi]
    on 11/12/2010
  • 4.5 miles with a mixture of sprints and jogging along river road in Erie at practice. It sucked, and I ache tremendously [4.5 mi @ 8:13 min/mi]
    on 11/10/2010
  • .25 wu 1 mile sprints 1 mile jog back. [2.25 mi @ 6:17 min/mi]
    on 11/9/2010
  • .75 wu 8x75m sprints+75m back. Most likely ran more than this. Good workout [1.5 mi @ 6:30 min/mi]
    1st day of wrestling practice on 11/8/2010
  • 2 miles of running around [2 mi @ 7:00 min/mi]
    State meet on 11/6/2010
  • 1 wu 5 in 33:27. Nice and fast. Freaking chilly out here. [6 mi @ 6:54 min/mi]
    on 11/5/2010
  • 1 wu 5 in 36:35. Chilly out. I love my gloves. Some minor leg pains. Just need to get back into the swing of things. [6 mi @ 7:25 min/mi]
    1st Day of Training for Track on 11/4/2010
  • .5 cooldown [.5 mi @ 8:00 min/mi]
    Cooldown on 10/30/2010
  • 3 in 16:25. 43rd overall! Team got 10th, we all did amazing. If matt was healthy we could have been 7th, but still amazing. [3 mi @ 5:28 min/mi]
    Sectional Race at Aurora!! on 10/30/2010
  • .5 easy [.5 mi @ 7:00 min/mi]
    Warmup on 10/30/2010
  • 1 wu 3 in 23:56 1 cd [5 mi @ 7:47 min/mi]
    on 10/28/2010
  • 1 wu 3.75 29:34 4x200 strides 1 cd [6.25 mi @ 7:50 min/mi]
    on 10/27/2010
  • 1.25 wu 4x800 in 2:54 +400 jog with each. .5 cd [4.75 mi @ 7:06 min/mi]
    on 10/26/2010
  • 1.25 wu 3.75 easy [5 mi @ 8:35 min/mi]
    on 10/25/2010
  • .75 wu 3 in 17:04 bad race. 5:26 5:51 5:47. .5 cd. 3rd Place! Team advances. I got 3rd for the team. 1st 16:34 5th 17:22. Newman doesn't advance misses by a point. [4.25 mi @ 6:15 min/mi]
    Rock Falls Regional on 10/23/2010
  • easy 2 miles [2 mi @ 7:47 min/mi]
    on 10/22/2010
  • 1 wu 25:17 3.25 1 cd some speed involved. [5.25 mi @ 7:51 min/mi]
    on 10/21/2010
  • 1 wu 3.6 in 31:27 +4x200 strides. 1 cd [6 mi @ 8:20 min/mi]
    on 10/20/2010
  • 1.25 wu 3.5 in 20:27 .5 cd [5.25 mi @ 6:33 min/mi]
    on 10/19/2010
  • 1 wu 5.5 in 37:27 1 cd at Heritage. Nice and tough. Tiring. [7.5 mi @ 7:05 min/mi]
    on 10/18/2010
  • 3 wu at Peoria. 3 in 19:49. Ran with Nick and got him a PR. heck yea! 1/2 cd [6.5 mi @ 7:21 min/mi]
    on 10/16/2010
  • 1/2 wu 3 in 23 [3.5 mi @ 7:42 min/mi]
    on 10/15/2010
  • 1 wu 3x1000 in 3:33 6x200 in 37to32 1 cd [4.25 mi @ 6:49 min/mi]
    on 10/13/2010
  • 1.1 wu 2.9 in 16:17. Wow what a race. Fell with 200m to go and hit my head. I can't remember anything from the last 100 or the finish. I collapsed right after from heat exhaustion and was down for 45 min. I was freaking out! It was crazy. Team ran well 1st 15:42 5th 16:52. Nice! [4 mi @ 6:04 min/mi]
    Amboy Invitational on 10/11/2010
  • 1 wu 4 in 32:23. Nice and easy. Amboy tomorrow! [5 mi @ 8:10 min/mi]
    on 10/10/2010
  • 1 wu 2.5 easy at Aurora Sectional course. got to know it well. Nice footing for once. [3.5 mi @ 7:51 min/mi]
    on 10/9/2010
  • 1.25 wu 5 in 40:02 .75 cd. nice and easy. Aurora tomorrow [7 mi @ 7:51 min/mi]
    on 10/8/2010
  • 1 wu 2x1000 in 3:40 with 200 walk b/t. 2x1000 in 3:22 w/ 200 walk b/t. 4x200 in 34. 1.25 cd [5.25 mi @ 6:32 min/mi]
    on 10/7/2010
  • 1.25 wu 4.5 in 37:06 .5 cd. nice and easy [6.25 mi @ 8:10 min/mi]
    on 10/6/2010
  • 1.5 wu 3 in 16:58! first sub 17 ever. 3 mile cd with AJ and Matt. Guys and Girls took 1st! DJ 16:34 3rd Me 6th Matt 7th 17:14. Connor 13th 17:37 Josh 16th 17:51. AJ broke 18! Rob was 7th, dave 8th. Wow what a pack. [7.5 mi @ 7:03 min/mi]
    E/P Panther Invite 2010 on 10/5/2010
  • 1 wu 4 in 33:47 at golf course. Panther Invite tomorrow [5 mi @ 8:21 min/mi]
    on 10/4/2010
  • 1 wu 6 in 48:11. Nice run. Good mileage again! [7 mi @ 8:05 min/mi]
    on 10/3/2010
  • 1.25 wu 10.25 in 1:20:07 .5 cd. very nice and fun with matt dave and his dad. indian run helped the time pass in the trails. much needed. [12 mi @ 7:50 min/mi]
    on 10/2/2010
  • 1.25 wu 8 x 400 in 1:18 avg. pseudo workout, get faster each 400 from 1:26-1:09. 2.25 cd. some pain but it's in my head. [5.5 mi @ 6:53 min/mi]
    on 9/30/2010
  • 1 wu 4.5 in 37:10 1 cd. nice and easy. very tight thighs. [6.5 mi @ 8:20 min/mi]
    on 9/29/2010
  • 2 wu 3 in 17:12 6th place 3 mile cd. All Conference. Team 2nd, 3 points behind BV and 26 ahead of Newman. DJ 5th 17:05 Connor 9th 17:29 Matt 12th 17:44 Josh 14th 17:46. FIVE SUB 18!! [8 mi @ 7:09 min/mi]
    Trac 8 Conference Meet- Erie Golf Course on 9/28/2010
  • 1 wu 3 in 24:07 Jogged the course for race tomorrow [4 mi @ 8:06 min/mi]
    on 9/27/2010
  • 1/2 wu 3.5 in 27:08. Felt good. Many easy days in a row. One more tomara then I'll be ready for conf. [4 mi @ 7:45 min/mi]
    on 9/26/2010
  • 1 wu 5 in 37:48 1 cd. it was raining, but felt good. not so out of breath either. still tight legs but getting better [7 mi @ 7:41 min/mi]
    on 9/25/2010
  • 1/2 wu 3 in 21:28 1/2 cd. 6 AM practice at the track, sore legs, but I love it. [4 mi @ 7:21 min/mi]
    on 9/24/2010
  • 1.25 wu 3x1 mile in 5:38 1.75 cd. Felt nice to be back. Thanks be to God [6 mi @ 6:59 min/mi]
    on 9/23/2010
  • 1 wu 4.5 in 34:10 very nice. I was happy with that. Feeling good today at least. [5.5 mi @ 7:40 min/mi]
    on 9/22/2010
  • Nice and easy first day back at the BV invite. Loved watching the race, but I am craving competition. [3.5 mi @ 9:17 min/mi]
    on 9/18/2010
  • after 30 min aqua jog. running tomorrow [0.25 mi @ 42:00 min/mi]
    on 9/17/2010
  • after 40 min aqua jog [0.25 mi @ 50:00 min/mi]
    on 9/13/2010
  • Well needed workout [.25 mi @ 52:00 min/mi]
    on 9/11/2010
  • 40 min aqua jogging [0.5 mi @ 80:00 min/mi]
    on 9/11/2010
  • I ran! 1.25 easy wu 3.5 in 28:17 .75 cd. No pain while running, just some after. Sore muscles from time off. [5.5 mi @ 8:21 min/mi]
    on 9/9/2010
  • My house through Hampton and back. Couldn't run cuz of hamstring strain, so I did this. Mistake I guess [36.5 mi @ 4:31 min/mi]
    on 9/6/2010
  • Out and back toward PB. couldn't run. Nice and easy out, then progression back. [15.6 mi @ 5:15 min/mi]
    on 9/5/2010
  • 2 wu 3 in 17:42. Super hilly. 13th overall. I was happy, but knee was hurting. We need to step it up! 1 cd [6 mi @ 6:27 min/mi]
    Oregon Invite on 9/4/2010
  • 1.25 wu 4.5 in 36 .75 cd [6.5 mi @ 8:12 min/mi]
    on 9/3/2010
  • 1 wu 4 x Mile in 5:48 2 mile cd [7 mi @ 6:53 min/mi]
    on 9/2/2010
  • 1.75 wu 4.5 in 33:20 1.25 cd. nice and easy after a race. [7.5 mi @ 7:42 min/mi]
    on 9/1/2010
  • 2 wu 3 in 17:00. Got 2nd overall behind Jake, and the team got 2nd to Rock Falls. Amazing race. Beat Jason Henkins and the 3 RF kids who always beat me. DJ was 2nd in 17:15, Matt 18:04 Dave 18:12 Connor 18:25 Josh 18:30 Rob 19:20. 2 cd [7 mi @ 7:12 min/mi]
    Rock Falls Rocket Run 3 Miles on 8/31/2010
  • 1 wu 1 in 5:51 1 in 8 [3 mi @ 7:16 min/mi]
    on 8/30/2010
  • 2 wu on 5k course, biked the course as pace car, ran 1.5 with dave and his dad then did 2.75 with AJ [6.25 mi @ 8:25 min/mi]
    on 8/28/2010
  • 1 wu 5 in 35:18 1 cd. (fartlek at heritage) [7 mi @ 7:28 min/mi]
    on 8/27/2010
  • 1/2 wu 5 in 42:21 1/2 cd. nice and easy day after 3 hard days in a row. [6 mi @ 8:33 min/mi]
    on 8/26/2010
  • 1.75 wu 3 in 17:42 1/2 jog 4x200 in 35 1/4 jog 1 mile cd [7 mi @ 7:05 min/mi]
    on 8/25/2010
  • 1.5 wu 4x1200 in 4:01 with 400 jog between then 2.5 cd [8 mi @ 7:41 min/mi]
    on 8/24/2010
  • 1.25 wu dynamics .25 jog then 6 in 39:58 (on a 735m loop) so more like 5.5. 1 mile jog. 4x200 m strides .5 cd [9 mi @ 7:33 min/mi]
    on 8/23/2010
  • 1 wu 6 in 51:27. Nice and easy. Hopefully tomorrow will be very difficult. [7 mi @ 8:38 min/mi]
    Day 84 Total miles: 481.75 5.735 miles/day on 8/22/2010
  • 1 wu 9 in 1:09:58. Nice easy long run. Great pace, and matt and dave almost stayed with me. Good stretching after, and some sore hammys. [10 mi @ 7:47 min/mi]
    on 8/21/2010
  • nice and easy. good ab workout [3.25 mi @ 9:13 min/mi]
    on 8/20/2010
  • 2.25 wu and 4 in 30:01. Nice and easy. some leg pain. [6.25 mi @ 8:00 min/mi]
    on 8/19/2010
  • 1.5 wu then 8x400 in 1:13-14. 200 walk/jog between. 2.5 cd. sore legs, but that is good. I took an ice bath after and stretched very good. [6 mi @ 7:38 min/mi]
    on 8/18/2010
  • 3/4 wu 6.75 46:52. Nice easy run. Even though I had sore legs from the time trial. Sore is good. It is better than pain! [7.5 mi @ 7:18 min/mi]
    on 8/17/2010
  • 1/2 wu then easy 2.5 in 22:39. junk mileage [3 mi @ 9:13 min/mi]
    on 8/16/2010
  • 1/2 wu then 2400 time trial in 7:56 (5:17 pace) then easy 2 mile with dave and matt in about 19 then 3/4 mile cd. i am pumped for that. dj ran 8:21 robby 8:24 dave 8:31 josh 8:33 connor 8:44 matt 9:03. We are looking great! Very good pack. hopefully 6 under 17! [4.75 mi @ 7:59 min/mi]
    on 8/16/2010
  • 1/2 wu then easy 6.5 in 59:53 [7 mi @ 8:33 min/mi]
    on 8/15/2010
  • 3/4 wu 8 in 1:01:13. Ran with dave and matt. It was an awesome LSD. Maybe a lil too fast. I used mapmyrun to find the distance. it could be faster/slower. [8.75 mi @ 7:45 min/mi]
    on 8/14/2010
  • 1/2 wu 4 in 30:11 and 1/4 cd. cooler than yesterday. [4.75 mi @ 7:37 min/mi]
    on 8/13/2010
  • 1/2 wu 3.5 in ~25 or so. Felt like same pace as earlier today. didn't use a watch. 1/2 cd [4.5 mi @ 7:22 min/mi]
    on 8/12/2010
  • 1/2 wu, dynamic stretching, 4 in 28:01. Heat index of 108. Ran in the U of Oregon uniform [4.5 mi @ 7:06 min/mi]
    Day 74 Total Miles: 409 5.527 miles/day on 8/12/2010
  • 1 wu 3.25 in 24:47 1st real practice of the year. soo hot [4.25 mi @ 7:42 min/mi]
    on 8/11/2010
  • At track in the AM 1/2 wu 2.5 in 17:51 and 1/4 cd with 4x1 strides [3.5 mi @ 7:14 min/mi]
    on 8/11/2010
  • First team in the state! 31 kids showed up. Jogged 2 laps. [.5 mi @ 10:00 min/mi]
    Midnight CC Practice on 8/11/2010
  • 1/2 wu 2.5 in 19:45. Felt good after 2 days off. nothing hard. it was very hot tho. 3:30 pm [3 mi @ 7:55 min/mi]
    on 8/10/2010
  • 1.5 mile wu in 13:34 then 3.5 in 26:59. Felt alright. Legs somewhat flat. [5 mi @ 8:06 min/mi]
    on 8/10/2010
  • Medium effort bike ride since running wasn't an option. [3.8 mi @ 4:41 min/mi]
    on 8/9/2010
  • warmup for bike ride. my hips hurt sooo bad. [.5 mi @ 12:00 min/mi]
    on 8/9/2010
  • .75 wu then easy 4.5 in 43:16. got to 50 miles for the week, and 103 miles in 2 weeks. [5.25 mi @ 9:34 min/mi]
    on 8/7/2010
  • 1/2 wu 2 in 16:30 then 3 miles of 1 min hard x 3 min easy (22:11) 2.5 cd in 22:04. Ran in the new shoes. No pain. [8 mi @ 8:13 min/mi]
    on 8/7/2010
  • Breaking in NEW SHOES. 1/2 wu, 3.5 in 31:40. Nice and easy. IT band or gluteus medius is acting up. [4 mi @ 8:54 min/mi]
    New Shoes!!!!! on 8/6/2010
  • 1/2 wu good stretch. Tempo'd 3 on a grass track in 19:09. then jogged 3.5 in 28:37. (5k course plus some) [7 mi @ 7:23 min/mi]
    Practice in Ptown. Day 67 Total Miles: 367.5 5.485 miles/day on 8/5/2010
  • 1 wu with a calve cramp then a quick 2. Didn't feel like going out, but I did. [3 mi @ 7:57 min/mi]
    on 8/4/2010
  • 1/2 wu shakeout 2.5 in 18:51. it was raining, felt good. although knee pain is coming. i can feel it. [3 mi @ 7:36 min/mi]
    on 8/4/2010
  • 1/2 wu 3 x mile repeat. 5:32 5:30 5:37. yes, that was too fast. i wasn't really wanting to push it, but i felt like i had to. prolly from reading about how hard other people train all day haha. stupid tracktalk. 400 jog between. 1/2 cd. AJ and Aub were the only ones to go. [4.5 mi @ 6:21 min/mi]
    on 8/3/2010
  • 1/2 wu, 5 in 38:31 1/2 cd. ran in the morning. mile repeats tonight at the track. shoes are near the end [6 mi @ 7:45 min/mi]
    Day 65 Total Miles 350 5.384 miles/day. every other day marked off with total miles is wrong! this one is correct! on 8/3/2010
  • 1/2 wu 5 in 37:48 1/2 cd. 800 kick in 2:55 last 400 in 1:21. [6 mi @ 7:38 min/mi]
    on 8/2/2010
  • 1/4 wu, then super easy 3 with aubrey around erie. i didn't even need to run today [3.25 mi @ 10:39 min/mi]
    on 8/1/2010
  • 1/2 wu 8 in 1:06:56 1/2 cd. nice and easy. it was hot out tho. started at 11 [9 mi @ 8:26 min/mi]
    on 7/31/2010
  • 1/2 wu 4 in 28:41 1/2 cd. same route as earlier today. [5 mi @ 7:20 min/mi]
    on 7/30/2010
  • 1/2 wu 4 in 30:02 400 kick in 1:17 1/2 cd. did an early run, so i can do another workout tonight. [5 mi @ 7:36 min/mi]
    on 7/30/2010
  • 1/2 wu 6 in 38:30 1/2 cd. practice in ptown. tons of people showed up. it was great weather, and dj runs hard every time. that's good. [7 mi @ 6:38 min/mi]
    Ptown Practice Day 60: Total Miles: 322.5 5.375 miles/day on 7/29/2010
  • 1/2 wu at track 45 min around erie, then 1/2 cd. ran with nick after swimming at aub's and getting subway. [7 mi @ 7:34 min/mi]
    on 7/28/2010
  • 3/4 wu 3 x mile repeats. 5:35 5:43 5:37. Sweetness. 1.25 cd and good stretch. It felt awesome. I was supporting the 83 shorts, shades, and the nike headband. [5 mi @ 6:34 min/mi]
    on 7/27/2010
  • 1/2 wu then 2.5 in 20:02. Very hot. Easy run before speed work tonight [3 mi @ 8:00 min/mi]
    on 7/27/2010
  • 1.5 wu 4.5 in 41:01 with aubrey after swimming there at her house. first time driving alone ever [6 mi @ 9:20 min/mi]
    on 7/26/2010
  • 1/2 wu 5 in 40:47 and 1/2 cd [6 mi @ 8:07 min/mi]
    on 7/25/2010
  • 1/4 wu then 7 in 44:01. Got 231st overall out of 16,000 +. Good race. Rained the whole time. [7.25 mi @ 6:20 min/mi]
    Bix 7 on 7/24/2010
  • 1/2 wu easy 2.5 in 22:36 [3 mi @ 9:01 min/mi]
    on 7/22/2010
  • 1/2 wu 5 in 35:21 with 800 m kick in 2:40. felt good. 1/2 cd [6 mi @ 7:13 min/mi]
    on 7/21/2010
  • 1/2 wu 5.75 in 45:31 1/2 cd. ran with aj connor robby and matt. felt good. [6.75 mi @ 7:55 min/mi]
    on 7/20/2010
  • 3.25 in 35:20 and 1/2 cd with nick and aubrey around erie. it was nice. [3.5 mi @ 10:39 min/mi]
    Day 51 Total miles 265.5 5.205 miles/day on 7/20/2010
  • 1/2 wu 9.5 in 1:19:28. Felt awesome, ran in a light sprinkle. Nothing too hard. [10 mi @ 8:26 min/mi]
    on 7/19/2010
  • Super easy today. Just what I felt like doing instead of a day off [4 mi @ 9:14 min/mi]
    on 7/18/2010
  • 1/2 wu 6 in 45:38. Started easy, let the run come to me. 800 kick in 2:38. last 400 in 1:11. 1/2 cd. [7 mi @ 7:39 min/mi]
    Day 48: Total Miles: 241.25 5.02 miles/day on 7/17/2010
  • 1000 wu 5k in 20:12 800 cd. i won the race out of all the guys at camp. dave got 2nd. very hilly, 80% effort prolly. it was soo early and i was very tired [4.25 mi @ 6:45 min/mi]
    on 7/16/2010
  • Nice and easy at camp with dave jaron and matt [3 mi @ 8:20 min/mi]
    on 7/15/2010
  • 6:30 AM 1/2 wu 2.75 in 20 min. 9 AM 4.75 in 41:54 1/2 cd [8.5 mi @ 8:13 min/mi]
    FCA CAMP on 7/14/2010
  • 6:30 AM 1/2 wu 4.5 in 29:17 on the bike trail. 9 AM 3 in 21:07 on the cc course. [8 mi @ 6:47 min/mi]
    FCA Camp on 7/13/2010
  • 1 mile of hills then 1.5 mile jog in 12 min. Jogged it with Jaron, my huddle leader. [2.5 mi @ 7:24 min/mi]
    FCA Camp Pella, IA on 7/12/2010
  • 1/2 wu 3 in 25:58 1/2 cd. nice and easy after race yesterday. camp tomara. [4 mi @ 8:44 min/mi]
    Day 42 Total Miles: 208 4.95 miles/day on 7/11/2010
  • 3/4 wu 4 in 24:01. 43rd overall, 20th in the 16-19 age group. 1/4 cd. Moonlight Chase [5 mi @ 6:24 min/mi]
    2010 Moonlight Chase Eldridge, IL on 7/10/2010
  • 1/2 wu 6 in 47:06 then 1/2 cd. nice and easy. some knee pain cause i have been slacking on doing the hip flexor stretches [7 mi @ 7:52 min/mi]
    on 7/9/2010
  • Detassling and Rouging [12 mi @ 30:00 min/mi]
    on 7/9/2010
  • 1/4 wu then 7.25 in 52:30. nice and easy. some leg pain after going hard the last 2 days. [7.5 mi @ 7:15 min/mi]
    on 7/8/2010
  • Rouging 3 fields [10 mi @ 30:00 min/mi]
    on 7/8/2010
  • on treadmill. 1/2 warmup then a very good paced run for 49:35. I was prolly under 7 min pace but i don't care. got in good minutes at a good pace, and sweated a ton. [7.5 mi @ 7:08 min/mi]
    Day 38 Total Miles: 184.5 4.85 miles/day avg on 7/7/2010
  • Detassling [8 mi @ 37:30 min/mi]
    on 7/7/2010
  • 1/2 wu 4.5 in 31:58. Went 16 min after two miles, then the next 2.5 were in 15:58. Not bad. last 400 was in 1:19. good kick. 1/4 jog there and back. [5.5 mi @ 7:15 min/mi]
    on 7/6/2010
  • Rouging [6 mi @ 40:00 min/mi]
    on 7/6/2010
  • 1/2 wu easy 6 in 54:35 and 1/2 cd. first day of detassling. it was very exhausting, plus the race was yesterday. [7 mi @ 9:13 min/mi]
    Day 36: Total Miles 171.5. 4.76 miles/day on 7/5/2010
  • Detassling [9 mi @ 46:39 min/mi]
    on 7/5/2010
  • 600 wu 5k in 18:29. 21st overall, 11th in my age group. 800 cd. [4 mi @ 6:22 min/mi]
    2010 Firecracker in East Moline 5k on 7/4/2010
  • 1/2 wu 5 in 38:07 1/2 cd. last 800 was in 2:52 with last 400 in 1:20. loving the kick training. race tomara, had some knee pain. [6 mi @ 7:41 min/mi]
    on 7/3/2010
  • 1/2 wu easy 5 in 34:43. Kicked last 800 in 2:43. Last 400 was 1:15. 1/2 cd. felt awesome. [6 mi @ 7:07 min/mi]
    Day 33: Total miles: 154.5. 4.68 miles/day. should be at 165 on 7/2/2010
  • To library and back [11 mi @ 4:17 min/mi]
    on 7/2/2010
  • Bix at 6 course. 1/4 wu 8.25 in 59:21. ran the course plus 1 mile extra with stephanie around the turnaround. 1/2 cd. felt awesome after all that rest. [9 mi @ 7:15 min/mi]
    Bix at 6 on 7/1/2010
  • Ran around Wilderness Resort in the dells twice [3 mi @ 7:40 min/mi]
    on 6/29/2010
  • Ran around wilderness territory in the dells twice nice and easy [3 mi @ 8:38 min/mi]
    on 6/28/2010
  • 1/2 wu then 3 in 27. ran in New Windsor IL at CC team camp! had a blast [3.5 mi @ 8:42 min/mi]
    on 6/26/2010
  • 7.5 on the course in 1:03:07 with AJ and Jace. Nice and Easy!! then 1/2 cd. felt good. some leg pain, not much. [8 mi @ 8:30 min/mi]
    Bix at 6 on 6/25/2010
  • jogged this at the track and cc camp [.75 mi @ 7:13 min/mi]
    on 6/25/2010
  • 1 mile wu 3x 1 mile repeats at 5:43 5:48 5:44. jogged one 400 and walked one between. one mile cd. felt great. hot day though. [5 mi @ 6:39 min/mi]
    on 6/23/2010
  • 8:05 7:36 7:19 6:56 no warmup, i felt good. it was nice and warm out there. [4 mi @ 7:29 min/mi]
    on 6/22/2010
  • Nice and slow. 1/2 wu and 3 in 25:32. On the track [3.5 mi @ 8:26 min/mi]
    Track and XC Camp on 6/22/2010
  • 3 in 21:15 and a 1 mile cd. no wu cause I was watching the news and there were a lot of storms picking up intensity around here, so I didn't want to waste time. [4 mi @ 7:18 min/mi]
    on 6/21/2010
  • 1/2 wu 1.5 in 10:19 1/2 jog then 1 in 6:50 [3.5 mi @ 6:54 min/mi]
    Track & XC Camp on 6/21/2010
  • felt good. same route as two weeks ago. just a lil shorter. [26.8 mi @ 4:09 min/mi]
    on 6/20/2010
  • 1/2 wu 4.2 in 39:09 then 2 min water break 3.8 in 33:17 then 2 min water break then 1.5 in 13:04. felt somewhat sore, tight muscles. found my pace after about 3 miles of going way to slow. [10 mi @ 9:03 min/mi]
    Day 20: 101.25 miles 5.06 miles per day avg. on 6/19/2010
  • 1/2 wu 4 around the block plus some in 33:11 and 1 mile cd. felt like taking it easy after yesterday [5.5 mi @ 8:23 min/mi]
    Day 19: 91.25 total miles. 4.8 average. on 6/18/2010
  • Same route as other times, just took it easy [9.6 mi @ 4:31 min/mi]
    on 6/17/2010
  • 1/4 wu 7.25 in 49:43 3/4 mile cd. sweet time for the longer bix course, my splits were within 15 seconds for the 1st and 2nd half. Goal for the actual race: 42:30 [8.25 mi @ 6:59 min/mi]
    Bix at 6 Practice Run on 6/17/2010
  • 1/2 wu then 4 in 27:48. kicked the last 400 in 1:13. 1 mile cooldown. back was sore from mowing the whole lawn today! gosh mowing is awful. [5.5 mi @ 7:14 min/mi]
    on 6/16/2010
  • biked along side lexie as she ran [3.5 mi @ 9:04 min/mi]
    on 6/15/2010
  • Same route as the setup day for TEC. I was moving. Got back quick to watch America's Got Talent but it turns out it starts at 8 haha [9.6 mi @ 3:52 min/mi]
    on 6/15/2010
  • 1/2 wu 5 in 34:33. kicked the last 200 meters. 1 mile cd. same exact thing as yesterday, just a little faster. [6.5 mi @ 7:09 min/mi]
    Day 16. Total: 72 miles since 5/31. on 6/15/2010
  • Around the block once. had to get ready to clean up at TEC, so didn't do much. [3.8 mi @ 4:03 min/mi]
    on 6/14/2010
  • 1/2 wu 5 in 34:55 1 mile cd. great run. stopped after 3 and 4 miles. i am in great shape [6.5 mi @ 7:13 min/mi]
    on 6/14/2010
  • 1/2 wu 6 in 54 1 mile cool down. it was raining a lot [7.5 mi @ 9:05 min/mi]
    on 6/12/2010
  • Nice and easy. shortened up my normal route a lil cuz it was hot and i had to go get ready to set up for TEC =) [9.6 mi @ 4:50 min/mi]
    on 6/11/2010
  • 1/2 wu 4 in 26:09 plus 1/2 cd. practice in ptown state park, i was moving good. [5 mi @ 6:47 min/mi]
    on 6/11/2010
  • Started off at 4:05 pace for 6 miles then picked it up on the way back. Felt great after an easy run and an easy day for Insanity. [11 mi @ 3:58 min/mi]
    on 6/10/2010
  • 1/2 wu then an easy 4 around the block plus some in 32:29. Felt like going easy. [4.5 mi @ 8:13 min/mi]
    on 6/10/2010
  • 1/4 wu then 4 around erie in 30. ran alone, nobody wanted to keep up. felt saucy [4.5 mi @ 7:13 min/mi]
    on 6/9/2010
  • felt goood. some tight muscles, but i had just woke up. i was moving after having a day off. [11 mi @ 4:12 min/mi]
    on 6/9/2010
  • with meadows jace and jimmy at the rec center. [.25 mi @ 240:00 min/mi]
    on 6/8/2010
  • 1/2 warmup and 4 in 29:43. nice run around the block plus some. [4.5 mi @ 7:29 min/mi]
    on 6/8/2010
  • Nice and easy after yesterday. Don't want to overdue it yet. [8 mi @ 5:16 min/mi]
    on 6/7/2010
  • practice, at the track in erie. 1/2 warmup 4 in 30:15. [4.5 mi @ 7:40 min/mi]
    on 6/7/2010
  • did this while lexie ran [2 mi @ 9:00 min/mi]
    on 6/6/2010
  • From my house to the 80 bridge and back, two towns over thru P.B. and rapids city and back. very nice ride. i got to P.B. 7 minutes faster than i did 2 days ago. [27.1 mi @ 4:25 min/mi]
    on 6/6/2010
  • nice easy day around the block plus some [6 mi @ 4:40 min/mi]
    on 6/5/2010
  • 1/2 wu 7.5 in 1:00:36. great run. stopped like 3 times in the 2nd half of the run. [8 mi @ 8:07 min/mi]
    on 6/5/2010
  • 45 minutes out, all the way to Port Byron, then came back faster. [17.75 mi @ 4:59 min/mi]
    on 6/4/2010
  • 1/2 warmup at track, 30 around erie. halfway thru i stopped for a lil and talked to aubrey [4.5 mi @ 7:33 min/mi]
    on 6/4/2010
  • dj kept pushing the pace like it was a race. 1/2 wu, 4 in 26:28 and 1/2 cd. nice day, not that sore right now, but it is like 1:30 in the morning, and i have to get up early so i am going to bed, and will see if i am sore tomara. [5 mi @ 6:53 min/mi]
    on 6/3/2010
  • Same route as yesterday, just took a little quicker way home. [11 mi @ 4:49 min/mi]
    on 6/3/2010
  • I measured it out exactly on the internet. it was a nice ride, to the town library, back and around the block. [12.71 mi @ 4:46 min/mi]
    on 6/2/2010
  • with lexie. nice and easy [3.8 mi @ 6:18 min/mi]
    on 6/2/2010
  • 1/2 wu and 4 in 31:49. stopped a few times cuz i hadn't ate all day, and it was hottt [4.5 mi @ 8:06 min/mi]
    on 6/2/2010
  • Around the block twice. New PR. All the hard work and training starts today! [7.6 mi @ 4:28 min/mi]
    on 6/1/2010
  • 1st XC practice of the season. 1/2 wu 2.5 in 17:50 1/2 cd. our team is looking good!! [3.5 mi @ 7:22 min/mi]
    on 6/1/2010
  • Ran around Naperville the day after my cousin's wedding. [3 mi @ 8:39 min/mi]
    on 5/31/2010
  • Biked around the block at home twice. [7.6 mi @ 4:48 min/mi]
    on 5/31/2010
  • Mile in 4:59. Not too shabby. Didn't run at all to prepare for it, and ran that in spikes that were two sizes too big. I was happy. [2 mi]
    Race Under The Lights @ State track meet on 5/27/2010
  • 2 laps easy, 4x200 stride 80% 800 [1.5 mi]
    on 5/26/2010
  • 4x8 split 2:14. Bad. Team got 4th though in 8:39, new best. In 2nd of 3 mile heats, I ran 4:58, new PR and got 2nd place right behind Ryan Johnson. Team got 4th. [3.26 mi]
    Sectional Meet in Erie on 5/21/2010
  • Just handoffs [.5 mi]
    on 5/20/2010
  • 3x200 in 30 and 6 stride outs. [1.25 mi]
    on 5/19/2010
  • 4x200 in 30 seconds + 8 smoothies [1 mi]
    on 5/18/2010
  • 2 mile in 10:55 4th place. (1:12 2:31 5:16) way too fast to start. 1 mile in 5:17 or so, I was near vomiting before the race, and cramping bad. [4.5 mi]
    2010 Conference Meet in BV on 5/17/2010
  • strides, accelerations, and some jogging [1.5 mi]
    on 5/14/2010
  • (1st over BV!) 4x8 split 2:16.4 800 in 2:16.2 (5th, very bad. was in 2nd with 70 m to go) 4x4 split of 59 or 60 flat. (3rd i believe) [2 mi]
    Open Meet in Erie on 5/13/2010
  • handoffs, strides, accellerations [1 mi]
    on 5/12/2010
  • Time trial 800 2:12.4, 3rd place. 3x150 accellerations +4 strides [1.5 mi]
    on 5/11/2010
  • short speed work. accelerations and 200s [1.5 mi]
    on 5/10/2010
  • Last tough practice. 8x300 in 52. 1 second less each repeat down to 45. [2 mi]
    on 5/7/2010
  • Easy stuff. 7:30 pace [2 mi]
    on 5/6/2010
  • Mile 2nd place 5:01. 1600 medley 400 leg in :59 2nd place. Team pry got 2nd to Oregon [2 mi]
    Morrison FS Relays on 5/5/2010
  • 4x8 2:15 2nd place to BV. Ran dumb mile started fast and ended 5:03 8th. [2 mi]
    Brockman Relays Kewanee on 5/4/2010
  • Strides [1 mi]
    on 5/3/2010
  • 4x8 split of 2:12, 5th place out of 26 teams. Mile time of 4:58! amazing, but i had more in me if i hadn't done that 800. Maybe 8th in that. Team got 3rd overall behind Bago who dommed and Oregon. [3 mi]
    Art Invite in Oregon on 5/1/2010
  • nice and easy [1 mi]
    on 4/30/2010
  • accelerations and 2x1 mile in 8 min [2.5 mi]
    on 4/29/2010
  • 800 in 2:14.33 4th place. 1 mile in 5:03 2nd behind Harkness. 1:06 2:22 3:46 5:03 [3.5 mi]
    Irv Sanderson Invite on 4/28/2010
  • jogging and some strides. 800 and mile tomara [2 mi]
    on 4/27/2010
  • 4x8 split 2:17. 2nd place. Mile in 5:01 1st place. Connor on my heels. I have more in me. [2.75 mi]
    Ed Schmidt Invite on 4/26/2010
  • Easy 3 some strides [3 mi]
    on 4/24/2010
  • easy [2 mi @ 8:00 min/mi]
    on 4/22/2010
  • 15 min bowerman plus 800 [2.5 mi]
    on 4/21/2010
  • 10 x 400 in 1:13-15 [3 mi]
    on 4/20/2010
  • 3200 in 10:54 4th place, super windy. Mile in 5:05 3rd place. That would de a good 3 mile time! haha [5 mi]
    Ram Invite on 4/16/2010
  • 8x100 strides [1 mi]
    on 4/15/2010
  • 16 x 200 in 37 plus 1 hard 300 [2.5 mi @ 5:04 min/mi]
    on 4/14/2010
  • 4xmile split of 5:01.7! 4x8 split of 2:17. Great times on my 16th birthday! [2.5 mi @ 5:01 min/mi]
    Fulton Relays on 4/13/2010
  • Easy. Relay meet tomara [1.5 mi]
    on 4/12/2010
  • 4x8 split 2:14.6 (3rd) Mile time of 5:03.6 2nd place [3 mi]
    Oregon Invite on 4/10/2010
  • Easy [2 mi]
    on 4/9/2010
  • Awful. 800 in 2:33 and 2:28. Can't honestly say that I tried real hard cause of the bad conditions but I hate going slow. 400 split of 1:02. [2 mi]
    Meet in Erie on 4/8/2010
  • Light day. Race tomara and Saturday [2 mi]
    on 4/7/2010
  • 100 in 12.91 400 in 1:01 4x4 split of 1:00 [2 mi]
    Meet in Erie on 4/6/2010
  • 10 x 400 in 1:17 [3.5 mi]
    on 4/5/2010
  • Got 4 smoothies in [2 mi]
    on 4/3/2010
  • 4x8 split of 2:18 [windy] 1 mile with ONE shoe! in 5:10, new PR. 4x4 split of 60 haha i was tired. [2.5 mi]
    on 4/1/2010
  • 8x400 in 1:16 [3 mi]
    on 3/31/2010
  • 4x8 split of 2:16.5 and 800 time of 2:15.06! [3 mi]
    Indoor Conference on 3/30/2010
  • No Comment. [1.5 mi]
    on 3/29/2010
  • 4x8 in 2:22 3rd place. 800 in 2:16 2nd place. Team got 2nd [3 mi]
    F/S indoor track meet on 3/26/2010
  • 15 min Bowerman [3 mi]
    on 3/25/2010
  • short bowermann then swam [1.25 mi @ 8:00 min/mi]
    on 3/24/2010
  • 2x1.5 mile with some smoothies plus WU CD [4 mi]
    on 3/23/2010
  • 10 x 800 in 1:18 plus jogging [3.5 mi]
    on 3/22/2010
  • No Comment. [2.5 mi]
    on 3/19/2010
  • No Comment. [3.5 mi]
    on 3/18/2010
  • 800 repeats [4 mi @ 5:30 min/mi]
    on 3/17/2010
  • light jog [3.5 mi]
    on 3/16/2010
  • No Comment. [1.5 mi @ 6:40 min/mi]
    on 3/15/2010
  • Day before weigh-ins [1.5 mi @ 6:40 min/mi]
    on 3/11/2010
  • After track [1 mi @ 5:00 min/mi]
    on 3/10/2010
  • Making weight, and preparing for track! [6 mi @ 6:40 min/mi]
    on 3/10/2010
  • During Gym [3 mi @ 6:40 min/mi]
    on 3/9/2010
  • Making weight for state [4 mi @ 6:15 min/mi]
    on 3/9/2010
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